AO: The Goat Rodeo

When: 02/10/2021

PAX:

Number of Pax: 2

Pax Names: Lemond, MaryLou,

Number of FNGS: 0

FNG Names:

QIC: LeMond


The BackBlast:

  1. Warmup
    1. Side straddle hop: 10 reps
    2. 10 squats
    3. 10 back-stepping lunges, pulling up the arms.
    4. Windmills
  1. Mosey to pullup bars
    1. 10 pullups, 10 pushups on left leg
    2. 10 pullups, 10 pushups on right leg
    3. 10 sit-ups with punches
  2. Motivator at base station
    1. 6 to 1, 5 to 1, 4 to 1, …
    2. 4 exercises: side-straddle hop, half-jack, just legs, jump in place
  3. Burpee blast, using 606 ramp: run to top, 1 burpee, run to top, 2 burpees… 5 burpees
  4. Solid core
    1. Plank holds
    2. Plank rotations
    3. Plank leg raises
    4. Up-and-Down Planks
  5. Bear crawls one way, return with walking lunges, 2 rounds
  6. Martial arts kicks (to loosen up legs)
    1. 10 alternating front kicks
    2. 10 alternating side leg raises
    3. 10 alternating front kicks
    4. 10 alternating side kicks.
  7. Mary
    1. Box Cutters x20
    2. Freddie Mercuries x15
    3. LBCs
    4. 10 Superman holds
    5. 10 Dolly Partons

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